Tips on what to do when you are trying to lose weight but have gone over your caloric goals for the day.
Are you still hungry at the end of the day even though you've met or exceeded your daily calorie limit? Are you ever out of calories by dinnertime? You're not alone. Having a battle plan to follow on days like this will keep you on track though.
If you feel hungry every night you should go slightly over your calorie goals and see if you are eating enough. If you have increased you exercise, you'll need to increase your calories, for example.
If, however, the hunger pains only strike on occasion or you've overdone it early in the day and need to stay on track there are some things you can do.
Tips on what to do when you're out of calories for the day:
Eat a light dinner. Even if you are over you calorie limit, you should eat something light so your metabolism doesn't come to a grinding halt and you don't feel deprived and do any further damage.
Do extra exercise. Burning extra calories can help counter-balance the extra calories you've consumed.
Load up on fiber. Fiber-rich foods will keep you full longer. Include fiber in your meals throughout the day to avoid late night hunger pains.
Include protein. Eat more protein with your meals and snacks for a better sense of fullness.
Eat an apple. Allow yourself an apple in times of hunger. It packs the necessary vitamins and fiber you need for a mere 80-100 calories.
Load up on veggies. Have a plate of vegetables of a big salad with little or no dressing for a filling dinner without the guilt.
Drink Water. Dehydration is sometime misunderstood as hunger. Did you get you 8 or more glasses in today? Try keeping a water bottle at your bedside table to soothe hunger pains.
Distract yourself. Normally if you give your body 20 minutes, the hunger feelings will pass. By doing another activity you won't be able to eat at the same time.
Keep in mind that losing weight is a lifestyle change and is more about the big picture. Though your collective choices do matter, going over by a few hundred calories once in a while isn't going to interfere with your long-term goals. The important thing is to not let overeating it become a daily habit.
